Wall Push Vs. Floor Push: The Battle Of The Push-ups

When it comes to push-ups, there are two main variations: wall push-ups and floor push-ups. Both exercises target the chest, triceps, and shoulders, but they differ in difficulty and overall effectiveness. So, which one should you choose? It all depends on your fitness level and goals.

Wall Push Ups: A Beginner-Friendly Option

Difficulty: Beginner
Benefits:

• Easier to perform than floor push-ups
• Reduces strain on wrists and elbows
• Suitable for individuals with limited upper body strength or mobility issues

Wall push-ups are a great starting point for beginners or those who are new to upper body exercises. The vertical position reduces the amount of weight your body has to push, making it easier to complete repetitions. Additionally, the reduced strain on wrists and elbows makes it a safe option for individuals with joint pain or injuries.

Floor Push Ups: The Classic Challenge

Difficulty: Intermediate to Advanced
Benefits:

• Builds greater upper body strength and muscle mass
• Requires more core engagement
• More challenging and effective for experienced exercisers

Floor push-ups are the traditional and more challenging variation. They require you to support your entire body weight on your hands, which engages more muscle groups, including the core. This makes floor push-ups more effective for building upper body strength and muscle mass.

Which One Should You Choose?

The best choice between wall push-ups and floor push-ups depends on your individual needs:

• Beginners: Start with wall push-ups to build a foundation of strength and technique.
• Intermediate to Advanced: Transition to floor push-ups for a more challenging and effective workout.
• Individuals with Joint Issues: Stick to wall push-ups to minimize strain on wrists and elbows.

Proper Form for Both Variations

Wall Push Ups:

• Stand facing a wall, feet hip-width apart.
• Place your hands on the wall at shoulder height, slightly wider than your shoulders.
• Step back until your body is at a slight angle.
• Bend your elbows and lower your chest towards the wall.
• Push back up to the starting position.

Floor Push Ups:

• Start in a plank position with your hands directly under your shoulders.
• Lower your chest towards the floor by bending your elbows.
• Keep your body in a straight line from head to heels.
• Push back up to the starting position.

Variations to Enhance Difficulty

Wall Push Ups:

• Incline Wall Push-Ups: Perform wall push-ups on an inclined surface to increase the angle and make it more challenging.
• Plyometric Wall Push-Ups: Add a jump at the bottom of the movement to build power and explosiveness.

Floor Push Ups:

• Wide-Grip Push-Ups: Place your hands wider than shoulder-width apart to target the outer chest muscles.
• Diamond Push-Ups: Form a diamond shape with your hands to focus on the triceps.
• Pike Push-Ups: Begin in a downward-facing dog position and lower yourself by bending your elbows.

Wall Push Ups vs Floor Push Ups: Summary Table

Wrapping Up: Find Your Fit

Whether you choose wall push-ups or floor push-ups, the most important thing is to find an exercise that you can perform safely and effectively. Start with wall push-ups if you’re new to push-ups, and gradually progress to floor push-ups as you build strength. Remember to focus on proper form and listen to your body to avoid injuries.

Quick Answers to Your FAQs

Q: Which exercise is better for building muscle?
A: Floor push-ups are more effective for building muscle mass due to the increased weight and core engagement.

Q: Can I do both wall push-ups and floor push-ups in the same workout?
A: Yes, you can incorporate both variations into your workout to target different muscle groups and challenge your upper body.

Q: How many repetitions and sets should I aim for?
A: Start with 10-15 repetitions for 2-3 sets. Gradually increase the number of repetitions and sets as you get stronger.